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寝起きの男
寝起きの男

睡眠不足による動悸の原因と改善方法

寝起きの男

あなたの動悸の原因は睡眠不足が原因かもしれません。睡眠不足で動悸が起きる場合は、血液中のビタミンB1が減っていることが原因か、もしくは低血圧になっていて心臓から送り出される血液の量が減っていることが原因かもしれません。

睡眠不足が原因ではない動悸もありますので、あまりにも頻繁に動悸に悩まされるのであれば、病院で診察してもらうことが必要です。

睡眠不足で動悸の症状が表われている場合は、まずは睡眠をしっかり摂ることが大切でしょう。しかし、それ以外にもできることがあります。この記事では睡眠不足で動悸を感じる湯になった場合、良く寝ること以外にどのようなことができるのかご紹介してみたいと思います。「最近睡眠不足ぎみだな」と思われる方は、動悸などの症状が表われていなくても、予防のために是非参考にしてみてください。

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睡眠不足が原因の動悸を避けるためには?

居眠りする男

睡眠不足が原因で動悸がする場合は「ビタミンB1」を補給する必要があります。もちろん食品で補給するだけでは睡眠不足による動悸を改善することはできませんので、規則正しい生活をしながら、これからご紹介する食品を食べるようにしましょう。

ビタミンB1の不足を避けるための食材その1:豚肉を食べる

豚肉はビタミンB1が豊富に含まれているということで知られています。睡眠不足の状態がしばらく続いているなら、豚肉のショウガ焼きや、ボンレスハムなどを食べるようにすると、動悸の原因となるビタミンB1の不足を予防することができるでしょう。

ビタミンB1の不足を避けるための食材その2:魚介類

魚貝類にもビタミンB1が豊富に含まれている食材があります。最近少し高騰気味のうなぎや、たらこなどを食べるようにすると良いでしょう。お肉があまり得意ではないという人は、こうしたものを食べるようにすると、睡眠不足による動悸を予防できることでしょう。

ビタミンB1の不足を避けるための食材その3:豆類

豆類にもビタミンB1を含んだものがあります。落花生やそら豆、大豆などはビタミンB1を豊富に含んでいます。睡眠不足の日のおやつは豆類を食べたり、食事の際には豆腐を食べるなどすると、睡眠不足で不足しがちなビタミンB1を補うことができ、動悸を予防することができるでしょう。

ここまでで、睡眠不足で不足しがちなビタミンB1を補う方法についてご紹介いたしました。では、睡眠不足で動悸が起きるもう一つの原因である「低血圧」はどのように改善することができるのでしょうか?

低血圧を改善する為にできることその1:規則正しい生活

睡眠不足で低血圧になり動悸がするという場合は、生活習慣そのものを規則正しくする必要があります。夜遅くまで起きているのではなく早寝早起きを心がけましょう。

ストレスが原因で夜あまり寝ることができず、睡眠不足になっているのであれば、ストレスを溜めこまないようにすることが大切です。ストレスは睡眠不足となる原因になりますが、低血圧にも直接悪影響が及びます。ストレスをためないように注意することは、睡眠不足や動機の原因となる低血圧を改善することにつながるでしょう。

低血圧を改善する為にできることその2:バランスの良い食事を心がける

バランスの良い食生活を心がけることも、低血圧の改善につながります。どうしても睡眠不足にならざる得ない場合、動悸など症状が表われないように食事だけはバランスの良いものにするなら、睡眠不足による低血圧また動悸を予防できるでしょう。肉や魚、乳製品、海藻、豆類、チェダーチーズ、カフェインの入った飲み物、などをしっかり食べましょう。

低血圧を改善する為にできることその3:適度な運動

低血圧は適度な運動をしないと、改善されないということが分っています。しかし、ハードな運動は低血圧に良くありません。体に負荷がかかり過ぎる激しい運動は動悸につながる場合もあります。軽いウォーキングなどを行なうと効果的だと言われています。睡眠不足で低血圧になってしまった場合は、まず睡眠を摂ることが大切ですが、適度な運動も取り入れて生活習慣を改善してみましょう。

まとめ:生活習慣を改善して睡眠不足に伴う動悸を防ぎましょう

睡眠不足による動悸が生じた場合、まずは良い睡眠を摂ることが必要です。そしてそれと共にビタミンB1を含む食事をするように心がけたり、低血圧を改善する方法を心がけたりすることが必要です。

睡眠不足には良いことがありません。動悸も含め様々な体調不良の原因となります。生活習慣を改善し、睡眠不足にならないようにすることが大切です。是非、この記事を役立ててください。

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